A strong showing in a vacation week for F3 at The Crick this Wednesday morning. Then again, F3’er think of meeting a bunch of strangers in the dark in a park as “fun”… So, maybe the 12 PAX in attendance were on vacation?
The plan for the workout is to start a new tradition of group fitness test. This isn’t about the individual, but it is about how as a team can we move and motivate fellow PAX to reach our collective goal. We will test again in a few month to see our improvement as a group.
The Thang:
Mosey around to the dog kennel for a little warm-up
SSH x 30
Good Mornings x 15
Merkins x 10
Imperial Walkers x 15
Skier Abs x 10
Sir Fazio Arm Circles x 15 reverso
Chuck Norris Squats x 10
Windmill x 15
Mosey to the starting point of the gauntlet
The Gauntlet – A series of exercise done during circumnavigation of the AO. Designed to test standard F3 exercises.
Burpees x 5
Run to Service Court
Merkins x 20
Run to and through slalom columns
Run to back side of school
Bear Crawl between first two square planters
Partner Carry between next two square planters
Run to the hill
Gorilla hop up
Star jumps x 10 at top
LBC’c x 20
Run to the long railing
Spiderman up
People’s chair while other PAX complete
Run to playgournd
Partner 1 – Pull-ups x 5
Partner 2 – Air Squats x 10
Return to Burpee Circle to complete lap one
Repeat as many times as possible in 20 minutes – PAX complete 2 laps in exactly 20 minutes almost even time on both laps.
To the Wall
Inerkins x 10
Merkins x 10
Air Squat x 10
Left/Right Step-ups x 10
Merkins x 10
Derkins x 10
Mosey to the field
Sprint across – Back pedal back
Skip across – Karaoke back
Circle for Mary
LBC’s x 20
Dealer’s Choice x 10
Included: Poke the hole, WWII, Reverse LBC’s, Russian Hammers, Nipple Slappers, slo-mo Freddy Mercury, Frog crunches, box cutters, LBC’s, plus 2 more
Finished with Merkins x 20 for the gents headed to the beach…
Moleskin:
PAX performed excellently. All made around the gauntlet 2 times, motivated and helped each other. Good work men.
Announcements:
Mud Run sign-up is open. Do it. It is the “super bowl” of F3. Convergence for the Fourth at Juggernaut. PAX at the beach will try to workout on Friday if Arthur lets them…
COT
Prayers for Mr. Addison.
Spurrier took us out.
